The ZenRUN Podcast

Episode 517 - Lee Troop - From Troop Loop to Triple Olympian: Lee Troop’s Unfiltered Running Journey

What do you get when you mix fierce determination, Aussie grit, and a heart the size of a marathon course? You get Lee Troop—Olympian, race director, coach, father, and all-round legend.

In this powerful, funny, and deeply human conversation, Lee takes us through his entire running journey—from chasing his dad around the streets of Geelong as a 10-year-old, to toeing the line at three Olympic Games, to rebuilding his running from scratch (and with heart) after hitting rock bottom.

We cover:
•Why fun runs and Life. Be In It. commercials kickstarted his love of running 🏃‍♂️
•How he trained without a coach until 18 (and nearly ran a marathon at 14!)
•What it really takes to train with Steve Moneghetti—mentally and physically
•The emotional price of elite sport—and why he never celebrated his wins
•His current return to running: slow, steady, joyful, and just for him (and his kids)
•His take on the explosion of running culture post-COVID
•The Troop Loop in Geelong, and what it means to run it with his sons ❤️

Check out the Geelong Running Festival and grab an entry in the inaugural event - https://www.facebook.com/profile.php?id=61564940815137 

💡 TIPS FROM LEE:
•“Don’t overanalyse, overcomplicate or psychoanalyse—just run.”
•“Running doesn’t discriminate. Everyone’s got a story. Keep it simple.”
•“You can always give 100% effort, even if your tank is only half full.”

This episode is for every runner—elite or everyday—who’s wrestled with self-doubt, lost their spark, or is learning to fall in love with running again.

🎧 Tune in now and be reminded why we run. 

A couple of BIG favours:
1) please like and review this podcast so more people will discover it :)
2) come on the podcast and talk about your running journey and/or refer someone you’d love me to interview (whether you know them or not :) )  Lets not keep the power of running a secret any more!  Hit me up on Facebook/Instagram (ZenRUN.club) or send me an email - Hello @ zenrun.club

Don't miss an episode of the ZenRUN Podcast. Sign up to our email list and get notified when new episodes are released.

💛 Looking for more running motivation?

Check out ZenRUN Club (https://zenrun.club/) —a low-pressure space for runners of all levels. With simple training plans, guided runs, and monthly challenges, it’s all about stress-free progress and community support. Come join us when you’re ready!

https://fitmindfitbody.co/podcast/

Episode 516 - MM 186 - Do one thing with your eyes closed

This week’s mindful moment invites you to shift your awareness in a powerful and unexpected way: do one small task with your eyes closed. We rely heavily on vision to move through our day, but when you take it away—even briefly—your other senses step forward. Choose a safe, familiar task like brushing your hair, folding a towel, or sipping water, and try it with your eyes gently closed. You’ll likely slow down, tune into textures, sounds, and movements you’d normally miss, and drop into a deeper sense of presence.

It may feel awkward at first, but that’s part of the beauty—it pulls you out of autopilot and into full awareness. This practice is a quiet, powerful reset for your senses and your mind.

Spend just five minutes with this practice, and see how it can bring calm and clarity to your day.

For more mindfulness ideas, head over to our ebook with 24 Simple Mindfulness strategies: https://fitmindfitbody.co/books/

Help us spread the mindfulness:
1️⃣ If you're enjoying our podcast, please leave a like and review. Your support helps others discover the joy of mindful running.
2️⃣ Have a story or know a runner who'd be perfect for our podcast? Reach out to us on Facebook/Instagram  or email (Michelle @ FitMINDFitBODY .co  ).

💛 Looking for more running motivation?

Check out ZenRUN Club (https://zenrun.club/) —a low-pressure space for runners of all levels. With simple training plans, guided runs, and monthly challenges, it’s all about stress-free progress and community support. Come join us when you’re ready!

Episode 515 - Phil Essam - From Burnie to the Barkley: Phil Essam’s Running Adventures & Ultra Wisdom

Get ready to meet Phil Essam—a Tassie-born runner, race director, military man, walking enthusiast, historian of ultra running, and all-round top human.

Phil’s journey started with laps around the block to beat bronchitis and somehow evolved into 24-hour track races, ultra marathons, and helping coordinate Jesper Olsen’s global runs. Yes, you read that right—he helped multiple runners run around the world. 🌏

In this chat, Phil shares stories from:
•His very first marathon (because he failed a 2.4km Air Force fitness test 😆)
•Pacing runners in the legendary Westfield Sydney to Melbourne Ultra
•Founding the Anzac Ultra, a multi-day race that raised $90,000 for Legacy 🇦🇺
•Race walking marathons (including getting lost mid-race!)
•Co-founding the World Runners Association for global circumnavigators on foot
•His deep love for the ultra community—where breakfast shared from a caravan can keep a race director going 💛

Phil’s Westfield Ultramarathon book - https://amzn.asia/d/2yw3V1L

🧠 Top tips from Phil:
•“Just put your shoes on and go.” (Even if it’s just one lamppost at a time.)
•“You don’t need to go fast. Just don’t stop.”
•“Running is achievement. Whether it’s a marathon or a new recipe—it’s all about the doing.”

And yes, he still dreams of finishing the Burnie 10 and walking the Camino before 70.

If you love Aussie ultra history, community stories, and the kind of humble grit that makes this sport so magic—this is one for your ears.

A couple of BIG favours:
1) please like and review this podcast so more people will discover it :)
2) come on the podcast and talk about your running journey and/or refer someone you’d love me to interview (whether you know them or not :) )  Lets not keep the power of running a secret any more!  Hit me up on Facebook/Instagram (ZenRUN.club) or send me an email - Hello @ zenrun.club

Don't miss an episode of the ZenRUN Podcast. Sign up to our email list and get notified when new episodes are released.

💛 Looking for more running motivation?

Check out ZenRUN Club (https://zenrun.club/) —a low-pressure space for runners of all levels. With simple training plans, guided runs, and monthly challenges, it’s all about stress-free progress and community support. Come join us when you’re ready!

https://fitmindfitbody.co/podcast/

Episode 514 - MM 185 - Step outside and notice the air

This week’s mindful moment invites you to reconnect with the world around you: step outside and notice the air. Whether you’re at home, at work, or on the go, take just 60 seconds to pause outside. Feel the temperature on your skin—is it warm, cool, breezy?  Breathe it in slowly and see if you notice any scents—the earthy smell of rain, fresh grass, or simply the scent of the day. Let your feet ground you, look up at the sky, and observe the light.

This isn’t about analysing—it’s about feeling. A quick reset that brings you out of your head and into the present, one breath at a time.

Spend just five minutes with this practice, and see how it can bring calm and clarity to your day.

For more mindfulness ideas, head over to our ebook with 24 Simple Mindfulness strategies: https://fitmindfitbody.co/books/

Help us spread the mindfulness:
1️⃣ If you're enjoying our podcast, please leave a like and review. Your support helps others discover the joy of mindful running.
2️⃣ Have a story or know a runner who'd be perfect for our podcast? Reach out to us on Facebook/Instagram  or email (Michelle @ FitMINDFitBODY .co  ).

 

💛 Looking for more running motivation?

Check out ZenRUN Club (https://zenrun.club/) —a low-pressure space for runners of all levels. With simple training plans, guided runs, and monthly challenges, it’s all about stress-free progress and community support. Come join us when you’re ready!

Episode 513 - From Boat Harbour to Gone Nuts: Tom Lewis on Trail Running, Longevity, and Raisin Bread Revelations

In this episode, we’re joined by Tasmanian adventurer-turned-runner Tom Lewis. From a childhood spent sailing and fishing on the northwest coast of Tasmania to hiking under glaciers in Canada, Tom has always loved moving through the world. But it wasn’t until later in life—after stepping back from full-time work—that he truly embraced trail running.

Tom shares how the Gone Nuts trail event rekindled his connection with places from his youth and how training for it (with the help of Hanny Allston’s plans and some local coffee chats) gave him a new lease on life. He talks about:

•The joy of running for longevity—not speed

•Why his Alexander Technique-trained wife has been his secret strength coach

•The surprising power of jelly beans and raisin bread during ultras 🍞

•What spreadsheets, sweat tests, and sandwich mishaps taught him about hydration and fuelling

•How walking counts—especially on the days when running feels too hard

This chat is full of wisdom, curiosity, and gentle humour—just like Tom himself.

Tom’s Top Tips:

•On low-energy days: Do the time, even if it’s just a walk.

•Stay curious: Track your body, learn from your patterns, adjust along the way.

•Nutrition matters: Never try a new sandwich mid-race.

•Longevity is the goal: Focus on staying healthy enough to keep exploring.

 

Whether you’re running Gone Nuts or just trying to get out the door, this one’s a gem.

 

A couple of links from this episode:—

• Alexander Technique guide - https://alexandertechnique.com/ 
• Hanny Allston’s training plans - https://www.hannyallston.com.au/trailrunningplanners.html

A couple of BIG favours:
1) please like and review this podcast so more people will discover it :)
2) come on the podcast and talk about your running journey and/or refer someone you’d love me to interview (whether you know them or not :) )  Lets not keep the power of running a secret any more!  Hit me up on Facebook/Instagram (FitMIND FitBODY) or send me an email - Michelle @ FitMINDFitBODY .co 

Don't miss an episode of the FitMind FitBODY Podcast. Sign up to our email list and get notified when new episodes are released.

 

💛 Looking for more running motivation?

Check out ZenRUN Club (https://zenrun.club/) —a low-pressure space for runners of all levels. With simple training plans, guided runs, and monthly challenges, it’s all about stress-free progress and community support. Come join us when you’re ready!

 

https://fitmindfitbody.co/podcast/

Episode 512 - MM 184 - Put something down slowly

This week’s mindful moment is beautifully simple: put something down slowly. Throughout the day, we’re constantly picking things up and putting them down—coffee cups, keys, phones—usually without a second thought. Today, choose just one of those moments and slow it down. Feel the weight of the object in your hand, notice the way your fingers shift as you release it, and listen for the sound it makes as it touches the surface.

This tiny pause pulls you out of autopilot and into presence. It’s a gentle reminder that mindfulness doesn’t require extra time or effort—just intention, even in the smallest of actions.

Spend just five minutes with this practice, and see how it can bring calm and clarity to your day.

For more mindfulness ideas, head over to our ebook with 24 Simple Mindfulness strategies: https://fitmindfitbody.co/books/

Help us spread the mindfulness:

1️⃣ If you're enjoying our podcast, please leave a like and review. Your support helps others discover the joy of mindful running.

2️⃣ Have a story or know a runner who'd be perfect for our podcast? Reach out to us on Facebook/Instagram  or email (Michelle @ FitMINDFitBODY .co  ).

💛 Looking for more running motivation?

Check out ZenRUN Club (https://zenrun.club/) —a low-pressure space for runners of all levels. With simple training plans, guided runs, and monthly challenges, it’s all about stress-free progress and community support. Come join us when you’re ready!

Episode 511 - Running for Redemption with Kelly Thrush

From near death to ultra distances, Kelly Thrush’s journey is nothing short of extraordinary. In this powerful episode of the ZenRUN Podcast, we sit down with Kelly—a recovering alcoholic and liver transplant recipient—who now runs ultras and has founded a non-profit to support transplant recipients and people struggling with addiction.

Kelly opens up about hitting rock bottom, the turning point that led him to sobriety, and how running became the path that helped him find purpose, strength, and connection again. His honesty is raw, his humour is sharp, and his story is full of wisdom.

In this episode, you’ll hear:

•How Kelly went from being 130 lbs and dying in a hospital bed to running 50Ks and 50-milers

•What kept him going in his darkest moments—and why giving back became essential to his recovery

•The birth of the Gratitude and Grace Foundation and how it supports people post-transplant and in recovery

•Why ultra running became his “new addiction”—in the best way

Kelly’s go-to tips for anyone starting out (or starting over):

•“Don’t chase the pace—chase the peace.”

•“If you can’t run, walk. If you can’t walk, just show up.”

•“Ask for help—you’re not weak, you’re wise.”

Kelly’s story is a reminder that it’s never too late to rewrite your story—and sometimes the run becomes the rewrite.

Here’s some links from this episode:-

• Gratitude and Grace Foundation - https://gratitudeandgracefoundation.org/
• Book - Charlie Engle - https://www.charlieengle.com/runningman
• Southwest Endurance Training - Tucson, Arizona - coach - https://www.instagram.com/swendurancetraining/ 
• Kent Mullins Podcast - https://fitmindfitbody.co/episode-356-finding-purpose-through-running-kent-mullins-journey/
• Harmony’s podcast - https://fitmindfitbody.co/episode-497-harmony-waite-running-through-setbacks-and-saying-yes-to-big-goals-link-silver-chain/

A couple of BIG favours:
1) please like and review this podcast so more people will discover it :)
2) come on the podcast and talk about your running journey and/or refer someone you’d love me to interview (whether you know them or not :) )  Lets not keep the power of running a secret any more!  Hit me up on Facebook/Instagram (FitMIND FitBODY) or send me an email - Michelle @ FitMINDFitBODY .co 

Don't miss an episode of the FitMind FitBODY Podcast. Sign up to our email list and get notified when new episodes are released.

💛 Looking for more running motivation?

Check out ZenRUN Club (https://zenrun.club/) —a low-pressure space for runners of all levels. With simple training plans, guided runs, and monthly challenges, it’s all about stress-free progress and community support. Come join us when you’re ready!

https://fitmindfitbody.co/podcast/

Episode 510 - MM 183 - Move in time with music

This week’s mindful moment is all about bringing a little joy and rhythm into your day: move in time with music. Pick a song—any song—and let it guide your movement. You don’t have to dance (unless you want to). Whether you’re walking, doing chores, or just swaying while you wait for the kettle to boil, let the beat set your pace. Feel your breath sync with the rhythm, notice the way your body responds, and allow yourself to enjoy the moment fully.

Music is a powerful mindfulness tool—it lifts your mood, grounds you in the present, and adds a little spark to even the most mundane tasks.

Spend just five minutes with this practice, and see how it can bring calm and clarity to your day.

For more mindfulness ideas, head over to our ebook with 24 Simple Mindfulness strategies: https://fitmindfitbody.co/books/

 

Help us spread the mindfulness:
1️⃣ If you're enjoying our podcast, please leave a like and review. Your support helps others discover the joy of mindful running.
2️⃣ Have a story or know a runner who'd be perfect for our podcast? Reach out to us on Facebook/Instagram  or email (Michelle @ FitMINDFitBODY .co  ).

 

💛 Looking for more running motivation?
Check out ZenRUN Club (https://zenrun.club/) —a low-pressure space for runners of all levels. With simple training plans, guided runs, and monthly challenges, it’s all about stress-free progress and community support. Come join us when you’re ready!

Episode 509 - 👟 Three Generations, One Love: Sally Bower’s Late Start & Lifelong Strides

What do you get when three generations of women lace up and hit the trails together? A whole lot of heart, laughter—and maybe the occasional friendly nudge to run a little further than planned.

In this feel-good episode of the ZenRUN Podcast, we meet Sally Bower—the third (but not least!) runner in a family of past podcast guests. You’ve already heard from her daughter Harmony and granddaughter Juliet… now it’s time for the matriarch to take the mic.

Sally didn’t grow up sporty—in fact, she was the kid picked last for school teams. But later in life, she found joy in movement, community in parkrun, and freedom in running her own pace. Now in her 70s (with two titanium knees, no less!), Sally runs not just for fitness, but for connection, curiosity, and the simple joy of moving forward.

You’ll hear:

•How Sally went from ‘never a runner’ to regular parkrunner and trail half-marathoner

•What it’s like running side-by-side with her daughter and granddaughter

•Why being part of a running community beats chasing a PB every time

•Her practical, heartwarming motivation tips for staying consistent

💡 Sally’s Top Running Motivation Tips:

– Break it down into parkruns (because 5K always feels doable!)

– Set short-term, gentle goals that keep you moving without pressure

– Run with others—accountability and companionship make all the difference

– Do what brings joy, whether that’s running fast, slow, or chatting your way through every kilometre

– And if in doubt… bring the dog! 🐾

This conversation will leave you smiling, inspired, and maybe planning your next run—with a friend.

A couple of BIG favours:
1) please like and review this podcast so more people will discover it :)
2) come on the podcast and talk about your running journey and/or refer someone you’d love me to interview (whether you know them or not :) )  Lets not keep the power of running a secret any more!  Hit me up on Facebook/Instagram (FitMIND FitBODY) or send me an email - Michelle @ FitMINDFitBODY .co 

Don't miss an episode of the FitMind FitBODY Podcast. Sign up to our email list and get notified when new episodes are released.

💛 Looking for more running motivation?

Check out ZenRUN Club (https://zenrun.club/) —a low-pressure space for runners of all levels. With simple training plans, guided runs, and monthly challenges, it’s all about stress-free progress and community support. Come join us when you’re ready!

https://fitmindfitbody.co/podcast/

Episode 508 - MM 182 - Clean one thing mindfully

This week’s mindful moment invites you to transform a chore into a meditation: clean one thing mindfully. Choose a single object—your kitchen bench, a mirror, your running shoes, even your keyboard—and give it your full attention. Slow down and notice the movement of your hands, the sound of the cloth, and the scent of the cleaner. Wipe, breathe, and observe.

This simple act of presence turns a routine task into a moment of care—not just for your space, but for yourself. You’re not cleaning to tick something off a list; you’re reconnecting with the here and now. It’s a quiet reminder that mindfulness can be found in the smallest of actions.

Spend just five minutes with this practice, and see how it can bring calm and clarity to your day.

For more mindfulness ideas, head over to our ebook with 24 Simple Mindfulness strategies: https://fitmindfitbody.co/books/

Help us spread the mindfulness:

1️⃣ If you're enjoying our podcast, please leave a like and review. Your support helps others discover the joy of mindful running.
2️⃣ Have a story or know a runner who'd be perfect for our podcast? Reach out to us on Facebook/Instagram  or email (Michelle @ FitMINDFitBODY .co  ).

💛 Looking for more running motivation?

Check out ZenRUN Club (https://zenrun.club/) —a low-pressure space for runners of all levels. With simple training plans, guided runs, and monthly challenges, it’s all about stress-free progress and community support. Come join us when you’re ready!